Pilates on Fifth Video: EP 15 - Side Bend

!±8± Pilates on Fifth Video: EP 15 - Side Bend

Side Bend is a classical Pilates exercise that strengthens the core and increases flexibility of the spine. The arms and shoulder girdle get stronger too! Use the inner thigh muscles and the glutes to help stabilize the upper body, and to help with form and balance, imagine performing this exercise between two panes of glass, unable to move forward or backwards in space. This full body exercise is sure to help you become stronger, longer and leaner! Visit PilatesOnFifth.com for more info.

Pilates on Fifth Video: EP 15 - Side Bend

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Exercises For Equestrian Riders - Applying Pilates

!±8± Exercises For Equestrian Riders - Applying Pilates

Pilates For the Equestrian Rider

I have been using pilates for a number of years in my daily life and certainly in the saddle. The absolute best exercises for equestrian riders is applied posture riding. Pilates for horse riders has become very popular over the past few years. Horse riders are realizing that they need to get out of the saddle and exercise in the gym.

A gym program is not enough. A gym routine will give you more strength and fitness but it will not teach you how to use your deep core muscles or how to train movement patterns used in the saddle.

Exercises For Equestrian Riders must include a teaching program about Pilates

Very few personal trainers actually learn the mechanics and full function of the core muscles. I believe this must be taught by a Physiotherapist. The anatomy and bio mechanics are quite complex. The Transverse Abdominal Muscle (TVA) is the key muscle to be trained, when thinking about Pilates. The equestrian rider must have a strong TVA muscle and must know how to use this muscle. The TVA when strong will stabilize the lower back and allow it to move in rhythm with the horse through all paces.

Exercises For Equestrian Riders To be able to Sit Trot

The sit trot is so difficult because the beat is two beat and the foot fall causes a jarring through the saddle. This jarring has an impact through the seat up to the lower back. The movement of the horses hind legs rolls the pelvis around and the body bounces out of the saddle as the horses feet hit the ground. The only way to ride the sit trot is to absorb the impact through your seat and back. This can be done quite easily if the deep core muscles are strong and able to coordinate the movement of the horse with the rider.

Exercises For Equestrian Riders Learn a Movement Pattern for the Sit Trot

Try this simple little exercise for your self

- sit on a gym ball high enough to have yours legs similar to the dressage position.
- bounce up and down gently controlling the ball through your lower legs and knees.
- push up through your heels
- as you come back down into the ball blow out and draw your belly button in towards your spine.
- keep doing this slowly and feel the muscles working in your lower back, thighs and belly
- Practice this movement pattern many times and then try it on your horse
- on your horse, let your legs dangle be safe and jig for 4-5 steps blow as you jig pull up and try again

Exercises For Equestrian Riders Learn Pilates from an Expert Rider

Learning and applying pilates go together. Learning and applying pilates in the saddle requires knowledge of riding and the muscle of horse riding. Teaching equestrian riders about their own posture problems needs to come form an expert. Many Instructors can tell a pupil they have round shoulders or weak through the legs or collapsing through the per body. Very few can teach or instruct a rider how to fix this problem. Many riders would ride so much better if they could keep their seat in the saddle.

Exercises For Equestrian Riders - Applying Pilates

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Pilates For Core Strength in the Older Woman

!±8± Pilates For Core Strength in the Older Woman

As you get older you may have got out of the habit of a regular exercise routine. Aches and pains prevent you exercising for a week or two and then you realise your joints are becoming stiffer and you are less agile than once you were.

As you go through the Menopause you are at risk of calcium depletion of the skeleton. Bones need to be strong to keep an upright posture and prevent joint pain and maybe obviate the need for replacements of hips and knees.

Pilates is one of the most effective popular routines. Easy to learn, easy to follow, requiring no strength and putting little strain on aging joints and muscles. By following a regular set of exercises you can strengthen the core muscles resulting in good posture, increasing strength and improving flexibility.

Results are quickly achieved. You will soon notice a difference in the way you move, the way you stand, maybe even the way you breathe. The posture will be greatly improved as the muscles grow stronger, allowing better blood supply around the body and easing breathing. This posture will become a habit for the rest of your life.

Once your posture improves by following a Pilates exercise routine another benefit could be the elimination of back pain caused by poor muscles. Bad posture alone is often a cause of back pain so correcting this has an obvious advantage. Simple exercises strengthen the muscles supporting the trunk of the body helping to alleviate this kind of back pain.

With a stronger muscle core and no back pain, another benefit will be a return of flexibility to the body which will have a marked effect on your lifestyle and ease of movement, making you feel younger and more able to live the life you want.

Just half an hour exercising 3 or 4 times a week can bring you these benefits. You could join a class and a gym and pay out a lot of money in joining fees and subscriptions or you could buy a DVD and follow the routine as and when you want in the privacy of your own home.

Whichever option you choose, you can only benefit from regular exercise, whatever your age.

Pilates For Core Strength in the Older Woman

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Teaching the Pilates Universal Reformer Repertoire (Peak Performance Pilates Education Program, volume 2)

!±8±Teaching the Pilates Universal Reformer Repertoire (Peak Performance Pilates Education Program, volume 2)

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An in depth, comprehensive teaching manual of Joseph and Clara Pilates' Universal Reformer Repertoire. Step by step instructions on how to perform and teach the Pilates' Universal Reformer Repertoire. Classic Transitions, Mounts/Dismounts, Sequencing, Modifications, Variations, Spotting, Real Client Errors, Benefits, Imagery and Cues. Teaching "gems" from the Pilates' Master Elders. Photographs of various body types and levels performing the work. Dr. Wonsons' tips: Structural, Neural, and Meridian Benefits, and tips on enhancing performance of the skills.256 pages2740 photographs 8.5" x 11" wire-O bound.

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